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Macro Focus Meal Plan: Week 1

  • MJM
  • Jul 28, 2016
  • 3 min read

Many people have the misconception that it's impossible to loose fat and to keep or gain muscle at the same time. If the macros are balanced correctly this is achievable. Macronutrients (macros) are the molecules that the body uses to produce energy; fat, protein, and carbohydrates.

Usually, when people ask me for diet and nutrition advise I suggest to simply start with logging everything you eat for a week; no diet, no lies, just straight up everything you ingest. Many people are surprised to see either how many calories are actually being consumed or the actual ratio of their macros.

Sadly (for me), carbs are the enemy. Some people (ehmm, my best friend in Japan) can eat a heaping bowl of rice with every single meal and stay fit and lean; this is not always the case. This meal plan reduces the number of carbs each week and also replaces many snacks with protein shakes. Although, there are many other healthy snack options we choose to go with protein shakes for this round due to the convenience factor. *Note, in this meal plan we workout during our lunch brake at work. Also, the male in this diet plan likes to eat food first thing in the morning rather than drink a shake. The meals can be shifted to fit your schedule.

Week 1 – Female

Rise and Shine

½ scoop whey protein - Strawberry

(Eating something early in the morning, even if it is just a protein shake, helps start up your metabolism for the day.)

.05g fat / .2g carbs / 13.5g protein / 55cal

Breakfast – Breakfast sandwich

2 eggs

2 pieces of bacon

1 bagel thin

1 slice of low fat cheese (we like fresh deli cheese)

Coffee

19g fat / 25.5g carbs / 25g protein / 365cal

Snack (Pre – Workout)

½ cup low fat cottage cheese

1 piece of toast or small roll

4.5g fat / 18g carbs / 16g protein / 174cal

Post Workout

½ scoop whey protein - Chocolate

.5g fat / 1.5g carbs / 12g protein / 60cal

Lunch – Spinach Salad

3 oz lean meat (We went with grilled chicken)

2 cups mixed greens

½ oz of cheese (We went with feta)

2 Tbs salad dressing

14.3g fat / 7.2g carbs / 42.1g protein / 323cal

Mid-Day Snack

1 scoop whey protein – Strawberry

1 oz walnuts

18.5g fat / 4.05g carbs / 31g protein / 295cal

Dinner

4oz chicken breast

½ cup zucchini

¼ cup carrots

4.3g fat / 5g carbs / 36.4g protein / 212cal

Before Bed

½ scoop casein protein - Chocolate

.5g fat / 1.5g carbs / 12g protein / 60cal

Total: 61g fat (35%)/ 65g carbs (17%) / 188g protein (48%)/ about 1,550cal

Week 1 – Male

Breakfast – Breakfast sandwich

3 eggs

4 pieces of bacon

1 bagel thin

1 slice of low fat cheese (we like fresh deli cheese)

Coffee

20.5g fat / 25g carbs / 39.5g protein / 430cal

Snack

1 cup low fat cottage cheese

5g fat / 8g carbs / 26g protein / 180cal

Pre – Workout

1 scoop whey protein - Chocolate

1g fat / 3g carbs / 24g protein / 120cal

Post Workout

2 scoop whey protein - Chocolate

2g fat / 6g carbs / 48g protein / 240cal

Lunch – Spinach Salad

6 oz lean meat (We went with grilled chicken)

2 cups mixed greens

½ oz of cheese (We went with feta)

2 Tbs salad dressing

1 piece of toast or small roll

20.4g fat / 21.2g carbs / 80.6g protein / 595cal

Mid-Day Snack

2 scoop whey protein - Chocolate

1 oz walnuts

20.4g fat / 10g carbs / 52g protein / 425cal

Dinner

8oz chicken breast

1 cup zucchini

½ cup carrots

8.5g fat / 10g carbs / 72.9g protein / 420cal

Before Bed

1 scoop casein protein - Chocolate

1g fat / 3g carbs / 24g protein / 120cal

Total: 76g fat (31%)/ 80g carbs (14%) / 318g protein (55%)/ about 2,350cal

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About Me

With too many hobbies to count, I am your Jill of all trades. I love to travel and adventure, read and write, eat and drink, you name it! Most of all, I love to learn and I have found the best way to flourish is to try new things! Immerse yourself in different situations, unique places, and new people and you might be surprised just how much you will gain!

 

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